Eat like an Olympic hero (minus the sub sauce): Some tips for us mere mortals

How to eat like an Olympic hero: Some tips for us mere mortals

Just days into the Olympics, it’s easy to feel inspired by the world’s top athletes. But while much is said of the training, what about the nutritional strategies that go into becoming an Olympian? Are they all one-size fits all, or do different sports need different eating plans? Here is a primer on some of the dietary requirements for a handful of Olympic sports — as well as some strategies the rest of us can use in day-to-day life.

ENDURANCE

For athletes involved in marathon running, cycling, rowing and triathlon, carbs still rule the day. While we’ve moved away from some of the carb-loading recommendations of the 1970s and ’80s, research still supports the use of a carb-rich diet, particularly when training or competition lasts 90 minutes or longer. While carbs are important to help maintain muscle and liver glycogen, many athletes are shifting away from the bagels-and-pasta culture to more nutrient-rich carbs that have less of an impact on blood sugar, such as Irish oats, sweet potatoes, quinoa and beans.

It’s recommended that endurance athletes eat a carb-rich, moderate protein meal 1-3 hours before the start of competition. Fat and fibre should be kept modest, as both can slow digestion, leaving the athlete feeling full or bloated. Oatmeal or whole grain cereal with banana and milk or soy beverage, or grilled chicken with baked or sweet potato and green beans are good examples of easy meals to fuel a heavy workout.

Tips for mortals: Eating a small meal or snack before a workout can help you to sustain a higher level of exertion during a workout lasting more than an hour, but there is also evidence to suggest that working out on an empty stomach can actually improve your ability to burn fat. Unfortunately, it also means that sustaining a high intensity workout may be more difficult, so consider the cost-benefit for your particular goals.

SHORT-BURST

For athletes involved in power and anaerobic sports, including gymnastics, diving, weightlifting and boxing, carb needs aren’t as high, and strength-to-weight is paramount. As a result, carbs can be more modest, while protein becomes more of a focus.

Research suggests that spacing protein throughout the day is more important for building and maintaining lean muscle than eating it in large amounts at one or two meals, with a target of 25-30 grams of protein per meal, three times per day. While this is relatively easy to do at lunch and dinner (a five-ounce chicken breast or salmon fillet provides about 30 grams of protein), meeting protein needs at breakfast can be a challenge. For that reason, using Greek yogurt or cottage cheese (both have about three times the protein of regular yogurt) or even whey protein powder, can be helpful.

Tip for mortals: While endurance athletes can benefit from using sports drinks, gels and electrolyte replacements during prolonged training or competition, most athletes who are training or competing for less than 90 minutes simply don’t need the extra sugar or calories. If that’s the case, plain water is your best choice.

TEAM AND RACQUET SPORTS

For the soccer, basketball, volleyball, and tennis crowd, balance is the key. With longer competition sessions than anaerobic/short-burst athletes, these athletes do need to focus on their carb intake, but without the same hyper-vigilance as endurance athletes. A balanced diet rich in nutrient-dense foods, like lean protein, whole grains, fruits and vegetables is the best bet, while also having a good game plan for tournaments and long days of competition. Since team and racquet sports often have short turnarounds between practice and competition, focusing on recovery is paramount. As a rule, a mini-meal rich in essential amino acids, along with a good source of carbohydrates, such as 1-2 cups of chocolate milk, ¾ cup of Greek yogurt with berries, honey, and a banana, or a sandwich or wrap with lean meat and a glass of juice will do the trick.

Tips for mortals: While elite athletes can afford to eat recovery shakes and chocolate milk, these high calorie foods should only be used for those training on back-to-back days on a regular basis. Otherwise, your muscles have enough time to recover on their own.